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Healthy Eating - Breakfast Recipes

Almond and Cranberry Granola Parfait
Makes 6 1/2 cups
Keeps 2 weeks in refrigerator or 1 week in a cool, dry place at room temperature

2 1/2 cups old fashioned rolled oats
1 cup wheat flakes
2 cup wheat germ
1 cup unsweetened grated coconut
I cup sliced almonds
1/3 cup honey
1/3 cup vegetable oil
1/4 cup fresh orange juice
1/2 teaspoon salt
1/2 teaspoon grated fresh nutmeg
1 teaspoon cinnamon
1 cup dried cranberries

  1. In a large bowl combine oats, wheat flakes, wheat germ, coconut and the almonds and toss well until combined.
  2. In a heavy saucepan, heat the honey, oil, orange juice, salt, nutmeg and cinnamon over moderate heat stirring until the mixture is hot but not boiling. Pour over the oat mixture and toss well.
  3. Spread the granola in a lightly oiled roasting pan and bake in a preheated 325 degree oven, stirring evenly every 5 minutes for 25 to 30 minutes or until golden. Let it cool completely.
  4. Add the cranberries.
    Note: (You can substitute any dried fruits and nuts as you like - pistachio, dried apricots, etc,). Make sure to add dried fruits at the end. Do not bake.
  5. Layer in parfait glasses with a layer of blueberries, granola, yogurt, strawberries.
    Store in an airtight container.
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Applesauce Cranberry-Nut Muffins
Applesauce is used to cut back on the fat. You can also use low fat sour cream.

2 large eggs
1/2 cup sugar
Homemade applesauce (3 apples cooked with a little cinnamon and pureed)
1/2 cup sour cream (or low fat)
1 teaspoon (packed grated orange peel of one fresh orange)
2 cups all purpose flour
2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup dried cranberries (soaked in juice of one orange)
1/4 cup chopped walnuts

  1. Preheat oven to 375°. Line 12 muffin cups with foil muffin liners.
  2. Grate one fresh orange. Juice the orange and soak dried cranberries in juice and set aside.
  3. Using electric mixer beat eggs and sugar in large bowl until thick and light, about 5 minutes.
  4. Add applesauce, sour cream and orange peel and beat until well blended.
  5. Stir in flour, baking powder, baking soda and salt over mixture; beat until just blended.
  6. Stir in cranberries with about 2 Tablespoons of the juice.
  7. Add chopped walnuts.
  8. Divide batter among muffin liners.
  9. Bake muffins until tester inserted into center comes out clean, about 20 minutes.
  10. Transfer muffins to rack and let cool to room temperature or serve warm.
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Walnut and Wheat Germ Silver-Dollar Pancakes

1 cup all purpose flour
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon sugar
1/4 cup wheat germ
1 large egg
1 cup buttermilk
1/4 cup walnuts
vegetable oil for brushing the griddle
blackberry syrup (recipe follows) as an accompaniment (fresh blackberries for garnish if desired)

  1. In a blender blend the flow, the baking soda, the salt, the sugar, the wheat germ, the egg, and the buttermilk for 15 seconds and scrape down the sides.
  2. Add the walnuts and blend the batter until the walnuts are just chopped fine. (The batter may be made I day in advance and kept covered and chilled.)
  3. Heat the griddle over moderate heat until it is hot enough to make drops of water scatter over its surface and brush it with some of the oil.
  4. Working in batches, pour the batter onto the griddle in 2-inch mounds.
  5. Cook the pancakes for 1 2 minutes on each side, or until they are golden.
  6. Tansfer the pancakes as they are cooked to a heat-proof platter, keeping them warm in a preheated 200° oven.
  7. Serve the pancakes with the blackberry syrup and the butter. Garnish them with the blackberries.
  8. Makes about 4 dozen 2-inch pancakes.
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Pineapple Smoothie
2 cups frozen fresh pineapple chunks
1 frozen banana
1 cup pineapple juice
1 - 6 oz. container of Yoplait pineapple yogurt

  1. In a heavy duty blender (Smoothie Machine) add all ingredients and blend until smooth. Make sure to not overmix.
  2. Serve in cold glasses (put glasses in freezer several hours before using).
  3. Serves 2-4
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Strawberry Banana Smoothie
2 cups frozen strawberries
1 frozen banana
1 cup strawberry/banana nectar
1 - 6 oz. container of Dannon strawberry yogurt (Light=n Fit Creamy)

  1. In a heavy duty blender (Smoothie Machine) add all ingredients and blend until smooth. Do not overmix.
  2. Serve in cold glasses (put glasses in freezer several hours before using).
  3. Serves 2-4
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Blackberry Syrup
4 cups blackberries (fresh or frozen)
3/4 cup sugar
the zest of 1 lemon, removed in strips with a vegetable peeler

  1. In a saucepan combine the blackberries and 1 cup water, bring the water to a boil
  2. Sunnier the berries, covered, for 10 minutes
  3. Puree the mixture in a blender in batches and force it through a fine sieve into a bowl, discarding the solids
  4. In a pan combine the sugar, the zest, and 2 cups water
  5. Bring the mixture to a boil, stirring until the sugar is dissolved
  6. Boil it, uncovered, until it registers 220° on a candy thermometer
  7. Remove the zest with a slotted spoon, discarding it
  8. Add the blackberry puree, and boil the syrup until it registers 210°
  9. Let the syrup cool, skimming off any froth, and serve it warm or at room temperature
  10. The syrup keeps, covered and chilled, for 6 weeks
  11. Makes about 2 cups
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